We’ve known for a long time about the benefits of exercise as a proactive way to enhance our physical condition and combat disease; now, exercise is recognized as an essential element in building and maintaining mental fitness.

So, if you already do exercise of some kind, give yourself two pats on the back – you’re improving your physical and mental fitness.

Exercise has many psychological benefits. For example:

• Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.
• Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
• Exercise can reduce anxiety – many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
• Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression.  Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects.
• Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
• Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
• Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment. For the length of your walk or workout or aqua-fit class, you engage with people who share your interest in that activity.

Feel the rush

We may not realize what caused it, but most of us have felt it. Whether we’re engaged in a leisurely swim or an adrenaline-charged rock climb, there is that moment when suddenly pain or discomfort drops away and we are filled with a sense of euphoria.

We have endorphins to thank for these moments of bliss. Endorphins are chemicals produced in the brain, which bind to neuro-receptors to give relief from pain.

Discovered in 1975, the role of endorphins is still being studied. They are believed to: relieve pain; enhance the immune system; reduce stress; and delay the aging process.  Exercise stimulates the release of endorphins, sending these depression-fighting, contentment-building chemicals throughout the body. No wonder we feel good after a workout or brisk walk!

Endorphin release varies from person to person; some people will feel an endorphin rush, or second wind, after jogging for 10 minutes. Others will jog for half an hour before their second wind kicks in.

You don’t have to exercise vigorously to stimulate endorphin release: meditation, acupuncture, massage therapy, even eating spicy food or breathing deeply – these all cause your body to produce endorphins naturally.

So enjoy some moderate exercise and feel the endorphin rush!